So many factors play into the quality of our sleep, from our diet to hormone levels. And as we get older, it can be difficult to get a good night’s sleep for several reasons. If you’ve found that you just aren’t as able to fall asleep or rest through the night as you used to, you’re not alone. But luckily, there are several things you can do to get a bit more shut-eye over 50—including one simple habit that can do wonders for not only your sleep cycle, but your overall health as well. It’s as easy as getting some exercise every day!
That’s right: health experts agree that getting your blood flowing with some daily exercise is one of the best habits you can add to your routine for better sleep. To learn more, we spoke to sleep expert Hafiz Shariff, founder of Owl + Lark, and and Dr. Gokul Kruba Shankar of iCliniq. Read on for all of their expert insight and advice for getting up and moving so you don’t have any trouble hitting the hay later in the day.
Stay active
Shariff explains that one of the key lifestyle changes that can affect our sleep as we age is a waning activity level. "You're more likely to slow down as you get older, deciding to work part-time or retire, or having grown-up family members that mean you won't be racing around all the time," he says. Unfortunately, this can mean it also becomes more difficult for you to fall asleep and stay asleep through the night. As Shariff says, "increased downtime means those over 50 are less active which can disrupt your sleep cycle, especially if you've been quite active in the past."
For this reason, making efforts to stay active and get a bit of exercise every day could make all the difference in your sleeping habits. "Try to keep your body and mind active by visiting the gym, picking up a new hobby, or even volunteering—anything that will help you burn energy throughout the day," Shariff suggests. Dr. Kruba agrees, noting that "Exercising is recommended for a good night's sleep for every age group, especially older adults."
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Best exercises for better sleep over 50
Okay, so there's no denying the importance of exercise. However, staying active can definitely become more difficult with older age, so you may be wondering what your best option is when it comes to simple exercises. Luckily, Dr. Kruba offers some advice. He recommends simple, low-impact options like yoga and walking.
"Research has shown that people who do yoga regularly have improved sleep quality," he points out. "Before bedtime, certain yoga poses can be done; such as standing forward bend (uttanasana), in which, while standing, the torso is bent slowly forward in front of the legs."
Walking is another great addition to your daily routine for so many reasons—including a better night's sleep. As Dr. Kruba explains, "a daily routine of walks in the morning and after meals in the evening helps in endorphins (brain chemicals that help a person sleep). Walking for at least 20 to 30 minutes daily helps sleep quickly and improves sleep quality." Nice!
No matter what exercise you choose, though, what matter is getting up and moving. Whether that's riding a bike, going for a quick jog, or even jumping rope, finding some time to be active every day could be the answer to your sleep troubles.
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